First, examine the pattern of worrying thoughts that can lead to stress.
Now that you’ve worked through these four practice exercises, you may find it helpful to compare your responses with the various possibilities that follow.
Possible response to Practice 1
- What is the evidence for what I thought?
When anxious I feel as if I am shaking in a very obvious way, but most of the time people do not even notice I am anxious.
What alternatives are there to my thoughts?
Even if people noticed me trembling they would not think I was strange; at worst they could think I’m tense. Anxiety is a normal emotion so they would not think that I was odd just because I’m anxious.
+
Possible response to Practice 2
- What is the effect of my thinking?
As long as I do not work to control my anxiety I will stay this way. The harder I work, the sooner I will be in control.
+
Possible response to Practice 3
- What is the evidence for what I thought?
My symptoms are easily explained in terms of anxiety and overbreathing, not as a physical or mental disease.
What is the effect of my thoughts?
One day I will only have weeks to live, but if I spend my life worrying about that time I will have a terrible life.
What alternatives are there to my thoughts?
Even if the tests are wrong, I will overcome my anxiety and live unrestricted by fear.
+
Possible response to practice 4
- What alternatives are there to my thoughts?
What is the evidence for what I thought? In the past, my anxiety always decreased and there is no reason to believe that this time will be different.
What is the effect of my thoughts?
The more I worry about my anxiety, the longer it will last. Just because I am anxious, danger is not more likely. It is just that my flight or fight response is working well and looking for danger.
Related stories
Native ad body.
Native ad body.
Native ad body.
